Meal prep delivery sample menus
Clean eating and wellness - lunch and dinner
Meals are designed to be naturally anti-inflammatory, easy to digest, and nourishing for everyday life — supporting energy, balance, and overall wellbeing.
Lunch
Pan-Seared Cod Loin on Za’atar and sumac Tabbouleh with Grilled Green-Top Carrots - Fresh herbs, lemon and olive oil (DF/GF)
Stuffed capsicum peppers with paprika-spiced quinoa, grass fed lamb mince, fresh herbs, feta & toasted seeds with a lemon yoghurt sauce (GF)
Lemon, sun-dried tomato & rosemary pan-seared chicken thighs with a sweet potato puree and steamed broccolini (DF/GF)
Baked plum tomato, coriander and basil salmon fillets with garlic and pink peppercorn roasted vegetables (DF/GF)
Oven baked miso chicken on a white bean, sun dried tomato, cumin, shallot salad with a balsamic glaze and lightly charred olive oil asparagus (DF/GF)
Dinner
Lightly Blackened Sea Bass with Mango & Herb Relish, Steamed Olive-Oil Greens
Fresh herbs
Poached Tamari & Sesame Chicken with Cucumber, Spring Onion & Sesame Salad, Steamed Jasmine Rice
Courgette, Black Bean & Preserved Lemon Tagine with Sultanas and Saffron Couscous
Pan-Seared Sea Bass with Fennel, Orange & Olive Salad and Herbed Potatoes
Slow-Braised Harissa-Spiced Chicken with Roasted Aubergine, Chickpeas & Wilted Greens
Pescatrian - dinner
Seafood-focused dishes designed to feel light yet satisfying, using fresh fish, seasonal produce and gentle flavours that support nourishment without heaviness
Goan Coconut Sea Bass
Sea bass gently simmered in a fragrant coconut and tomato sauce with ginger, garlic and curry leaves, served with steamed basmati rice.
Thai Green Sea Bream
Pan-seared sea bream in a light Thai green curry with coconut milk, lime and fresh herbs, served with coriander quinoa.
Prawn Masala Curry
Juicy prawns cooked in a rich onion, tomato and spice masala, finished with fresh coriander and served with cumin couscous.
Mediterranean Baked Salmon with Lemon & Herbs
Oven-baked salmon with garlic, oregano and lemon, served with olive oil roasted vegetables and wilted spinach.
Ottolenghi-Style Chilli Fish
Flaky white fish cooked in a warm chilli, tomato and garlic sauce with sweet peppers and fresh herbs, finished with olive oil and lemon.
Vegetarian - dinner
Thoughtfully composed plant-forward meals that focus on flavour, texture and nourishment, offering satisfying vegetarian options that feel complete and enjoyable.
Tomato, Lentil & Vegetable Stew
Slow-cooked lentils with tomatoes, carrots, courgette and herbs, served with herbed rice.
Roasted Aubergine Parmigiana (Lightened)
Baked aubergine with tomato, basil and Parmesan, served with dressed greens.
Chickpea, Spinach & Coconut Curry
Fragrant coconut curry with chickpeas and spinach, served with basmati rice.
Mushroom, Garlic & Herb Baked Orzo
Oven-baked orzo with mushrooms, garlic, olive oil and fresh herbs, finished with Parmesan.
Stuffed Sweet Potato with Spiced Black Beans & Avocado
Roasted sweet potato filled with gently spiced black beans, avocado and fresh coriander.
Soups
Slow-cooked and gently spiced, these soups are designed to be grounding and nourishing — ideal for lighter days, easy digestion and comforting meals
Courgette, Onion & Coconut Milk Soup (DF)
A smooth, gently sweet soup made with softened onions and courgettes, finished with creamy coconut milk for richness. Light, nourishing and comforting.
Minestrone Soup
A hearty Italian-style vegetable soup with seasonal vegetables, beans and pasta simmered in a rich tomato broth. Wholesome, filling and ideal for make-ahead meals.
Rustic Chicken & Vegetable Soup
Tender chicken and root vegetables slowly simmered with herbs to create a classic, homely soup. Nourishing, warming and deeply satisfying.
Spiced Roasted Tomato & Red Capsicum Soup (DF)
Roasted tomatoes and red peppers blended with warming spices for a rich, smoky-sweet flavour. Smooth, bold and deeply comforting.
Caribbean-Inspired Cod & Spinach Soup (DF)
A light yet flavourful fish soup with flaky cod, fresh spinach, ginger, thyme and gentle Caribbean spices. Fresh, warming and beautifully balanced.
Mushroom, Broccoli & Courgette Soup (DF)
A deeply savoury, vegetable-led soup with mushrooms for umami, broccoli for body and courgette for softness. Earthy, nourishing and satisfying without heaviness.
Sweet Potato, Parsnip, Cumin & Coriander Soup (DF)
Roasted sweet potato and parsnip blended into a naturally sweet, velvety soup, gently spiced with cumin and coriander. Warming, aromatic and comforting.
Sauces
House-made sauces and condiments crafted to elevate simple meals — adding depth, brightness and cohesion while keeping flavours clean and balanced.
Tzatziki
Greek yoghurt, cucumber, garlic, lemon and fresh dill.
Light muhammara
Roasted red peppers, walnuts, olive oil, garlic and pomegranate molasses - a thinner version of the original dip.
Salsa Verde
Fresh parsley, coriander, capers, lemon and olive oil
Coriander & Mint Chutney Fresh coriander, mint, ginger, lemon and mild green chilli.
Avocado Crème
Ripe avocado blended with lime, olive oil and fresh herbs.
Roasted Garlic Aioli
Roasted garlic, free-range egg yolk, lemon and olive oil.
Chimichurri
Parsley, garlic, oregano, red chilli and olive oil.
Harissa Yoghurt (Mild)
Creamy yoghurt with gentle harissa, lemon and olive oil.
Tahini-Lemon Sauce
Stone-ground tahini, fresh lemon juice, garlic and water blended until silky.
Lemon & Herb Yoghurt
Greek yoghurt with lemon zest, parsley and chives.
Green Goddess Herb Dressing
A vibrant blend of mixed fresh herbs, lemon, garlic and olive oil, blended smooth.
Caribbean Coconut Pepper Sauce (Mild)
Sweet peppers blended with coconut milk, garlic, lime, vinegar and a very gentle touch of scotch bonnet.
Honey & Mustard Dressing
Wholegrain mustard, honey, apple cider vinegar and olive oil.
Global fusions - lunch and dinner
Inspired by flavours from across the world, these meals blend bold seasonings with balanced, nourishing ingredients — bringing variety, depth and excitement and depth
Lunch
Rocket & Basil Parmesan Pesto Steak Bites
with roasted baby potatoes and seasonal mixed vegetables
Grass-fed steak, herb pesto, olive oil roasted veg
Chicken Caesar Salad Wrap
with oven-baked rosemary wedges
Grilled chicken, crisp lettuce, Parmesan, light Caesar dressing
Mediterranean Sea Bass with Olive & Tomato Sugo
with pan-seared courgette, cherry tomatoes & mushrooms,
finished with a light feta crumble
Tomato, garlic, oregano, olives, olive oil
Teriyaki Glazed baked Salmon with Sesame Greens
and ginger-lime quinoa, broccoli, pak choi, spring onion
Chipotle harissa and ras el hangout Chicken Thighs
with herbed couscous, roasted aubergine & peppers
Cumin, coriander, paprika, lemon & fresh herbs
Dinner
Italian-Style Turkey Meatballs in Tomato Sugo
Juicy turkey meatballs gently simmered in a rich tomato and basil sugo, served with rosemary roasted potatoes and sautéed seasonal greens.
Thai-Inspired Coconut & Lime Chicken
Tender chicken cooked in a fragrant coconut, ginger and lime sauce, paired with jasmine rice and sesame-tossed green beans.
Spanish-Style Paprika & Garlic Baked Cod
Oven-baked cod seasoned with smoked paprika and garlic, served with roasted peppers, chickpeas and wilted spinach finished with lemon and olive oil.
Indian-Inspired Chicken Biryani with Mint & Coriander Raita
Fragrant basmati rice layered with gently spiced chicken, caramelised onions and warming whole spices, served with a cooling mint and coriander yoghurt raita.
Lightly Blackened Sea Bass with Mango Salsa
Gently seasoned sea bass served with a fresh mango and lime salsa, soy-sesame greens and coriander-roasted sweet potato.
Family style - dinner
Comforting, generous dishes made for sharing — familiar flavours, wholesome ingredients and meals that suit the whole household while still feeling considered and well balanced.
Lemon & Herb Roast Chicken Traybake
Free-range chicken roasted with lemon, garlic and thyme, served with olive oil roasted potatoes, carrots and onions, finished with a cooling tzatziki.
Slow-Cooked Tomato & Basil Turkey Meatballs
Juicy turkey meatballs simmered in a rich tomato and basil sauce, served with spaghetti (par-boiled for next-day cooking) and a side of grated Parmesan.
Oven-Baked Salmon with Honey, Garlic & Herbs
Whole salmon fillet baked with olive oil, garlic and herbs, served with roasted sweet potato wedges and steamed greens.
Gentle Coconut Chicken Curry
Tender chicken thighs cooked in a mild coconut, ginger and tomato sauce, served with basmati rice and buttered green beans.
Mediterranean Lamb & Vegetable Bake
Slow-roasted lamb with tomatoes, courgette and oregano, served with lemony potatoes or soft couscous and a side of creamy hummus.
Slow-Braised Beef & Root Vegetable Stew
Tender beef simmered with carrots, potatoes and herbs in a rich, savoury gravy.
Creamy Beef Mac & Cheese
Baked macaroni in a velvety cheese sauce with slow-cooked beef mince, finished with a golden top.
Oven-Braised Chicken Thighs with Mushrooms & Garlic
Juicy chicken thighs slow-cooked with mushrooms and garlic in a comforting pan sauce, served with buttered herbed rice and green beans.
Red Wine Lamb & Tomato Stew
Fall-apart lamb braised with tomatoes, onions and rosemary, served with parmesan mashed potato.
Chicken Sausage & Chorizo Casserole
Slow-cooked chicken sausage and chorizo with tomatoes, peppers and herbs in a rich, smoky sauce.
Salads
Fresh, well-balanced salads built around seasonal produce, proteins and house-made dressings — designed to feel satisfying, vibrant and far from an afterthought.
Poached Salmon Niçoise Salad
Gently poached salmon served with new potatoes, green beans, olives and a large soft-boiled egg, finished with a light lemon dressing.
Green Goddess Baked Chicken & Asparagus Salad
Herb-roasted chicken with lemon-pepper asparagus, crisp leaves and toasted pumpkin seeds, dressed in a fresh green goddess herb sauce.
Baked Flaked Mackerel, New Potato & Green Bean Salad
Oven-baked mackerel flaked through warm new potatoes and green beans, finished with a honey-mustard vinaigrette.
Roasted Beetroot & Quinoa Salad
Sweet roasted beetroot tossed with quinoa, orange segments and rocket, finished with a citrus mustard dressing and soft goat’s cheese.
Caesar Chicken & Roast Garlic Potato Salad
Roasted chicken and garlic potatoes with gem lettuce, shaved Parmesan and a classic Caesar dressing.
Grilled Halloumi, Courgette & Pomegranate Salad
Golden grilled halloumi with roasted courgette, baby spinach and pomegranate seeds, dressed with lemon and olive oil.
Harissa Prawn & Couscous Salad
Harissa-spiced prawns served with fluffy couscous, cucumber, tomato and fresh herbs, finished with a yoghurt-lemon drizzle..
Sweet treats
Thoughtfully prepared sweet treats available as optional add-ons. Each is designed to feel indulgent yet balanced, made in small batches and chosen to store and travel well.
Spiced Caribbean-Inspired Semolina Cake with Tropical Fruit Compote
Warm spices and coconut notes, served with a gently cooked passion fruit, mango and pineapple compote.
Dark Chocolate & Almond Brownie Squares (GF, DF, refined sugar-free)
Fudgy chocolate brownie squares made with ground almonds and naturally sweetened for a rich yet balanced finish.
Date, Oat & Dark Chocolate Energy Squares (GF, DF, refined sugar-free)
Naturally sweetened snack squares made with dates, gluten-free oats and dark chocolate.
Chocolate Avocado Mousse (GF, DF, refined sugar-free)
Silky chocolate mousse made with ripe avocado, cacao and natural sweetness.
Blueberry & Banana Oat Muffins (Contains gluten and diary)
Soft oat-based muffins with ripe banana and bursts of blueberry.
Nut Butter & Cranberry Energy Balls (GF, DF, refined sugar-free)
No-bake energy balls made with nut butter, gluten-free oats and dried cranberries.
Mini Biscuit Selection (contains gluten & dairy)
A small selection of hand-baked biscuits, including coconut & saffron, rosemary & sea salt, and pistachio & cardamom.
*All sweet treats are prepared in small batches. Dietary markers are provided as a guide; please advise of any allergies when enquiring.